Parsons Ryan - The four-pack revolution: how you can aim lower, cheat on your diet, and still lose weight & keep it off

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There was a lot that needed to happen for my comeback to mixed martial arts to go from pipe dream to reality. I had been out of the fight game for over two years. Thats two years away from serious training. Plus, I was two years older. Dont let anyone tell you age doesnt matter. It matters. You have to get smarter with each passing year or your body will not hold up.

The first real hurdle was passing a drug test. The reason for my two-year hiatus was that I had been flagged for using performance enhancing drugs (PEDs) 18 months earlier. When that hammer dropped, my life changed and it was time for a fresh start. When the day came to be retested, I was worried that there would be some residue left in my body. Since my suspension, the Ultimate Fighting Championship had implemented a new drug testing program run by the United States Anti-Doping Agency (USADA). This is the same agency that tests our nations Olympic athletes. The UFC demonstrated its new commitment to the health and safety of its fighters by hiring Jeff Novitzky, the same guy who busted Lance Armstrong and Victor Contes BALCO lab, to run its new drug testing program. After 20 years as a federal investigator, Novitzky had a reputation as someone who would do whatever it took to catch anyone breaking the rules. While the old drug testing procedures were widely considered to be a joke, the new program was now the strictest in any sportamateur or professional. I had no margin for error and no more chances. It was 100 percent guaranteed that I would be tested the moment my name was entered into the testing pool. I imagined USADA would test both urine and blood with the latest scientific equipment, and save a portion of the sample for the future when even better testing procedures would be available. If I tested positive for anything, my mixed martial arts (MMA) career would be over. Id probably have to start pro wrestling in Japan for $400 a week.

It turned out there was nothing to worry about. Despite extended testing, there was no evidence of PEDs or any other illegal substances in my system. Now I was faced with the task of rebuilding myself mentally and physically as I prepared to step back into the cage to compete in the toughest sport in the world. I also had to make sure the California State Athletic Commission would issue a license for me to fight as well as convince a promoter to give me a shot at redemptionand, hopefully, a huge paycheck. Despite the issues with the commission and not knowing if an organization would sign me, getting back in shape was what concerned me the most. During my break, I gained a substantial amount of weight. At my heaviest, I was 258 poundsand it wasnt impressive. It was considerably more than the 185-pound weight class to which I hoped to return. So a year before my suspension was up, I started a 12-month clock in my head. If it was going to happen, it had to begin somewhere. Cue the music. I hope youre not imagining a Rocky Balboastyle training montage. If you are, prepare to be disappointed. Heres how this really went down.

When training for a fight, my primary workout is MMA training, which consists of 90 minutes of intense, technical drills, and live sparring and grappling. Its never easy. At 258 pounds, I thought to myself, I cant do this. I knew how hard it was and how I was going to feel attempting it, so I avoided the gym altogether. At the time, this seemed like the best solution. In addition to sport-specific MMA training, I run a three-and-a-half-mile loop near my house for cardiovascular conditioning. But I was so heavy, I realized I couldnt complete that either. How did I know? When I walked up the stairs in my house, Id be out of breath by the time I got to the top. Thats how out of shape I was. Thankfully my trainer, Clayton, realized what was happening.

All right, heres what youre going to do, he said. Every time you go up stairs, I want you to do it as quickly as possible. He didnt make it about losing weight or even my comeback. It was never about fighting for a championship or setting a new personal record on my three-and-a-half-mile run. All I had to do was get up those stairs as quickly as possibleall 18 of them. This may seem insignificant on the surface, but every time I went up those stairs, I challenged myself to see how fast I could do it. This was the beginning of my return.

I also needed to change my diet, which was the driving force behind my weight gain. Starting small, my first step was eliminating soda. I was drinking four a day, which may not seem like a big deal, but replacing each can with water shaved 600 calories and 154 grams of sugar from my daily diet. It did not take long to see results. In the coming weeks, I added to my workouts and continued to refine my diet.

This was the process. There was no remote mountain training in the snow or fancy high-tech equipment monitoring my progress. I started one step at a time. It might not have been sexy, but this approach had teeth. Frequently the best solutions are simple, but simple isnt always easy. There were more obstacles to face, and I accepted each one of them and new challenges await me today. We all get to make a choiceadapt and overcome our problems or fall victim to them. I refuse to be a victim.

You wait behind the curtain like King Kongthe main attraction. Your pulse thumps like a drum, drowning out the cheers and muffled music. The months of sacrifice have left your body looking like its been carved from granite. Your stomach churns with nervous energy and excitementa thirst.

Not for victory or glory but for water.

Youve been dehydrating your body and restricting your caloric intake to make weight for this fight, and it worked. Now, on weigh-in day, youre in the best shape of your life. As you step out from behind the curtain you are greeted with an assault of flashbulbs, cheers, and raucous boos. Out of the corner of your eye, your opponent emerges. He is your date in the cage tomorrow night, an event that will be broadcast to millions around the world.

Stripping to your underwear, you feel yourself flex as thousands of Brazilian fans begin chanting, Uh vai morrer! This roughly translates to YOU WILL DIE! At least they dont mince words.

Months of training twice a day. A strict, finely tuned diet. Its taken a tremendous amount of mental and physical discipline to bring your body to this point. Its so difficult to maintain this body-fat percentage that it can only be achieved a few times a yearand it doesnt last long.